- Lie on your back, placing the feet on the floor or on a bench with your knees bent at right angle. Hold a weight to your chest, taking dumbbells or weight plate, or you may hold it extended above your torso. This is your starting position.
- Now, begin to crunch. Exhale and carefully begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches, while your lower back remains on the floor.
- At the top of the movement, flex your abs fully and hold for a brief pause. Then inhale slowly and return to the starting position.
Precautions: Don’t unbend overmuch when crunching, this will cause abs stretch, and thereby reduce the tonus of the anterior abdominal wall.